Sunday, June 30, 2013

Plant-Based Health

You heard it plenty of times before, plant foods are healthy for you.  Fruits, vegetables, beans, nuts, and whole grains are packed with fiber, vitamins and minerals.  Consume a plant-based diet to reduce chronic diseases such as obesity, heart disease, cancer, and diabetes.  But where to start?
  • Eat meatless once a week.  Try "Meatless Mondays" with friends, family, and coworkers.
  • Start breakfast off right.  Ditch the bacon and sausage.  Instead have oatmeal with ground flax seed, fruits, and nuts.  Or whole wheat toast with peanut butter and a sliced banana.
  • Swap out meat in your favorite recipes for plant-based proteins such as beans, nuts, seeds, or tofu.  Top a salad with nuts instead of chicken or ditch the beef in a 3-bean chili.
Throughout the remainder of the week, aim for coloring half of your plate with vegetables.  This will help control the portion size of meat and increase your produce consumption.  For dessert, grab a piece of fruit, the natural sweetness can satisfy that sweet tooth with nutrients while avoiding the processed sugars and fat.

Community Supported Agriculture vegetable share
broccoli, squash, cauliflower, red onion, red potatoes, chard, kale, beets